Tag Archives: make ahead cooking

CARE Recipe: Tomato Cucumber Tabouli (Incredible fresh side to pair with grain and grilled protein)

CARE Recipe: Tomato Cucumber Tabouli (Incredible fresh side to pair with grain and grilled protein)

This recipe is a simple variation of the Cauliflower Quinoa Tabouli recipe. I love four things about both these recipes: 1) remarkable amounts of nutrition and therapeutic properties, 2) the freshness, 3) the burst of flavors in every bite from mincing the veggies, and 4) that it’s a great failproof template to mix and match veggies and acids (like lemon juice and vinegar) to create endless varieties (which leads to #1 being on your plate more often!).

CARE Recipe: Creamy Cauliflower and Broccoli Salad (Great Brassica Side with Grilled Protein)

CARE Recipe: Creamy Cauliflower and Broccoli Salad (Great Brassica Side with Grilled Protein)

This salad is packed with cancer-protective brassica vegetables (also known as cruciferous vegetables). Brassica veggies, when eaten alongside grilled animal proteins, help provide some protection to cells against cancer-causing Heterocyclic Amines (HCA) (HCAs should still be minimized or avoided when possible). HCAs form when meats and animal proteins are heated at high temps that result in browning and charring (the “desired” crispiness of grilling).

CARE Recipe: White Bean Sauce (“Faux Alfredo”: Great with Tender Veggies!)

CARE Recipe: White Bean Sauce (“Faux Alfredo”: Great with Tender Veggies!)

Depending on the brand, 1/2 cup of store-bought full-fat alfredo sauce can contain up to 40 grams of fat and 1800mg of sodium! With a little creativity, though, we can find alternatives for decadent choices like alfredo sauce that are better for us and leave us feeling energized, not laden. White bean sauce is tasty, a source of protein and fiber, and just as worthy of a simple weeknight dinner. Try it with fettuccine and sweet peas, broccoli, and zucchini, or simply spooned over a plate of steamed vegetables (frozen work great).

CARE Recipe: Balanced Chia Pudding – Mineral-rich, Prebiotic Fiber-rich

CARE Recipe: Balanced Chia Pudding – Mineral-rich, Prebiotic Fiber-rich

Chia pudding is very similar to our popular No-Cook Overnight Oatmeal Cups. The biggest difference? The increase in chia seeds. More chia equals more minerals and prebiotic-rich soluble fiber. In fact, one serving of this chia pudding provides 50%(!) of your daily calcium, 30% magnesium,25% iron, and 60% selenium(!). And your gut bacteria and entire intestinal tract will love you for giving them so much soluble fiber. These are WOW numbers from food and are exactly what we mean by using Food as Medicine. Plus… it only takes 5 minutes to prepare!

CARE Recipe: Sausage Breakfast Sandwich with Broccoli Sprouts

CARE Recipe: Sausage Breakfast Sandwich with Broccoli Sprouts

Broccoli sprout are rich in an enzyme called myrosinase. Myrosinase is important inactivating the chemoprotective (cancer-protective) compounds in brassica vegetables. Although other brassica vegetables contain myrosinase, it‘s heat sensitive and can be lost during cooking. Sprouts are an incredible raw source of this therapeutic compound – and so convenient! And so make-ahead friendly!